Cowboy Ground Beef and Bean Casserole

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junio 27, 2015

Round up your posse with this yummy quick and easy one-pot casserole. This retro-inspired recipe packs in some serious nutrition. Top with grated cheese to get all four food groups in each serving. Each serving is an excellent source of zinc and a very high source of fibre.
[timer length=20]20 Minutes[/timer]

  • Prep: 5 mins
  • Cook: 20 mins

  • 5 mins

    20 mins

    25 mins

  • Productos: 8 Servings

Instrucciones

Heat oil over medium-high heat in large heavy saucepan or Dutch oven. Add onion and garlic; cook until aromatic, about 1 minute. Add ground beef, breaking up with wooden spoon; cook until browned, about 5 minutes. Drain, if desired.

Stir in chili powder, tomatoes, broth, canned beans and frozen vegetables; bring to boil.

Stir in pasta; reduce heat, cover and simmer until pasta is tender, about 15 minutes.

Good source of iron (23% DV) and excellent source of zinc (34% DV), 14% DV sodium, 26% DV fibre.

Ingredientes

1 tbsp (15 mL) vegetable oil

1 onion, chopped

2 cloves garlic, minced

1 lb (500 g) Canadian Extra Lean or Lean Ground Beef Sirloin*

1 tbsp (15 mL) chili powder

1 can (28 oz/796 mL) no-salt added diced tomatoes

1 cup (250 mL) sodium-reduced chicken broth

1 can (14 oz/398 mL) beans in tomato sauce

2 cups (500 mL) frozen mixed vegetables

2 cups (500 mL) dried wagon wheel or penne pasta

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Información nutricional

Calorías305
Proteínas20 g
Grasas Totales8 g
Total Carbohydrates29 g